Ingredients


1 tbsp garlic infused oil

2 tsp finely grated ginger

¼ tsp ground cinnamon

1 tsp turmeric

5 tbsp lactose free yogurt

600g boneless, skinless chicken breast, cut into 4-5cm pieces

2 tbsp lactose free milk

good pinch saffron

1 stalk celery, finley sliced

2 carrots, chopped

4 tbsp rapeseed oil

½ tsp chili powder

1 cinnamon stick, broken in half

5 green cardamom pod, lightly bashed to split

3 clove

1 tsp cumin seed

280g basmati rice

700ml low FODMAP chicken stock

1 tsp low FODMAP curry powder - click here

handful chopped coriander leaves



Method


Heat the oven to 180C/160C fan/gas 4. In a mixing bowl, stir together the garlic infused oil, ginger, cinnamon, turmeric and lactose free yogurt with some pepper and ¼ tsp salt.

Tip in the chicken pieces and stir to coat (see step 1, above). Cover and marinate in the fridge for about 1 hr or longer if you have time.

Warm the lactose free milk to tepid, stir in the saffron and set aside.

When the chicken has marinated, thinly slice the carrot and celery. Heat 1 tbsp oil in a large sauté or frying pan.






Fry the vegetables for 4-5 mins until golden. Stir in the chicken, a spoonful at a time, frying until it is no longer opaque, before adding the next spoonful. (this helps to prevent the lactose free yogurt from curdling).

Once the last of the chicken has been added, stir-fry for a further 5 mins until everything looks juicy.

Scrape any sticky bits off the bottom of the pan, stir in the chili powder, then pour in 100ml water, cover and simmer on a low heat for 15 mins. Remove and set aside.

Cook the rice while the chicken simmers. Heat another 1 tbsp oil in a large sauté pan, then drop in the cinnamon stick, cardamom, cloves and cumin seeds.

Fry briefly until their aroma is released. Tip in the rice (step 3) and fry for 1 min, stirring constantly. Stir in the stock and bring to the boil.

Lower the heat and simmer, covered, for about 8 mins or until all the stock has been absorbed. Remove from the heat and leave with the lid on for a few mins, so the rice can fluff up.

Stir the low FODMAP curry powder into the remaining 1½ tsp oil and set aside. Spoon half the chicken and its juices into an ovenproof dish, about 25 x 18 x 6cm.

Remove the whole spices from the rice, then layer half of the rice over the chicken. Drizzle over the spiced oil.

Spoon over the rest of the chicken and the vegetables. Top with the remaining rice (step 4) and drizzle over the saffron-infused lactose free milk.

Cover tightly with foil and heat through in the oven for about 25 mins. Serve scattered with the mint and coriander.


Recipe adapted from: Good Food

Recipes We recommend the help  of a registered dietician Low FODMAP & Gluten free Recipe - Reduced-fat chicken biryani
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How to make garlic  infused oil - click here
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